Deep River Fit – CrossFit
A: Warm-up (No Measure)
run 400 then
3 rounds of:
1 min weighted plank
10 hip circles per
10 steps banded abductor walk per side
B: Back Squat
2×5 warm up
3×5 @ 50-60%
rest 1:00
C1: Tall Box Jump x 5
rest 30 sec
C2: I’s T’s Y’s x 6 per @ 21×1
rest 1:00
D: Metcon (Time)
3 rounds for time:
run 400m with partner
40 Dbl DB or KB box step over (50/35)
*18:00 cap